Perch vs. Swordfish — In-Depth Nutrition Comparison
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Important differences between perch and swordfish
- Perch has more manganese, vitamin B12, copper, calcium, vitamin B5, and iron; however, swordfish is richer in selenium, vitamin B3, and vitamin B6.
- Swordfish's daily need coverage for selenium is 95% more.
- Perch contains 69 times more manganese than swordfish. Perch contains 0.9mg of manganese, while swordfish contains 0.013mg.
- Swordfish contains less cholesterol.
The food varieties used in the comparison are Fish, perch, mixed species, cooked, dry heat and Fish, swordfish, cooked, dry heat.
Infographic
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +1600% |
| Contains more IronIron | +157.8% |
| Contains more CopperCopper | +317.4% |
| Contains more ZincZinc | +83.3% |
| Contains less SodiumSodium | -18.6% |
| Contains more ManganeseManganese | +6823.1% |
| Contains more PotassiumPotassium | +45.1% |
| Contains more PhosphorusPhosphorus | +18.3% |
| Contains more SeleniumSelenium | +325.5% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B2Vitamin B2 | +90.5% |
| Contains more Vitamin B5Vitamin B5 | +108.6% |
| Contains more Vitamin B12Vitamin B12 | +35.8% |
| Contains more FolateFolate | +200% |
| Contains more Vitamin AVitamin A | +330% |
| Contains more Vitamin B1Vitamin B1 | +11.3% |
| Contains more Vitamin B3Vitamin B3 | +387.1% |
| Contains more Vitamin B6Vitamin B6 | +339.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more OtherOther | +97.2% |
| Contains more FatsFats | +572% |
~equal in
Protein
~23.45g
~equal in
Carbs
~0g
~equal in
Water
~68.26g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -87.6% |
| Contains more Mono. FatMonounsaturated fat | +1717.4% |
| Contains more Poly. FatPolyunsaturated fat | +189.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 16.1µg | 68.5µg | 95% |
| Vitamin D | 666IU | 83% | |
| Vitamin D | 16.6µg | 83% | |
| Vitamin B3 | 1.9mg | 9.254mg | 46% |
| Manganese | 0.9mg | 0.013mg | 39% |
| Vitamin B6 | 0.14mg | 0.615mg | 37% |
| Vitamin B12 | 2.2µg | 1.62µg | 24% |
| Vitamin E | 2.41mg | 16% | |
| Copper | 0.192mg | 0.046mg | 16% |
| Choline | 77.5mg | 14% | |
| Cholesterol | 115mg | 78mg | 12% |
| Fats | 1.18g | 7.93g | 10% |
| Calcium | 102mg | 6mg | 10% |
| Vitamin B5 | 0.87mg | 0.417mg | 9% |
| Iron | 1.16mg | 0.45mg | 9% |
| Saturated fat | 0.237g | 1.911g | 8% |
| Monounsaturated fat | 0.195g | 3.544g | 8% |
| Phosphorus | 257mg | 304mg | 7% |
| Polyunsaturated fat | 0.472g | 1.368g | 6% |
| Zinc | 1.43mg | 0.78mg | 6% |
| Potassium | 344mg | 499mg | 5% |
| Vitamin A | 10µg | 43µg | 4% |
| Vitamin B2 | 0.12mg | 0.063mg | 4% |
| Calories | 117kcal | 172kcal | 3% |
| Protein | 24.86g | 23.45g | 3% |
| Vitamin C | 1.7mg | 0mg | 2% |
| Folate | 6µg | 2µg | 1% |
| Vitamin B1 | 0.08mg | 0.089mg | 1% |
| Sodium | 79mg | 97mg | 1% |
| Magnesium | 38mg | 35mg | 1% |
| Vitamin K | 0.1µg | 0% | |
| Trans fat | 0.056g | N/A | |
| Tryptophan | 0.278mg | 0.265mg | 0% |
| Threonine | 1.09mg | 1.035mg | 0% |
| Isoleucine | 1.145mg | 1.088mg | 0% |
| Leucine | 2.02mg | 1.919mg | 0% |
| Lysine | 2.283mg | 2.168mg | 0% |
| Methionine | 0.736mg | 0.699mg | 0% |
| Phenylalanine | 0.97mg | 0.922mg | 0% |
| Valine | 1.281mg | 1.216mg | 0% |
| Histidine | 0.732mg | 0.695mg | 0% |
| Omega-3 - EPA | 0.101g | 0.127g | N/A |
| Omega-3 - DHA | 0.223g | 0.772g | N/A |
| Omega-3 - DPA | 0.036g | 0.168g | N/A |
| Omega-6 - Eicosadienoic acid | 0.022g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Glycemic Index diet | Equal | |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
35%
72%
Minerals Daily Need Coverage Score
56%
64%
Comparison summary
Which food is lower in Cholesterol?
Swordfish is lower in Cholesterol (difference - 37mg)
Which food is lower in Sugar?
Perch is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Perch contains less Sodium (difference - 18mg)
Which food is lower in Saturated fat?
Perch is lower in Saturated fat (difference - 1.674g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.